Frog Sit-up
Target your rectus abdominis and hip flexors with the Frog Sit-up. This effective core exercise uses a unique leg position to enhance abdominal engagement.
- Movement
- Compound
- Force
- Pull
- Per set
- 30s
- Rest
- 15s
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Variations of Frog Sit-up
Description
Frog Sit-up is an effective exercise that targets the abs, particularly the lower abs. It begins in a sit-up position with the soles of the feet together and knees wide apart, imitating a frog's legs. The exercise involves lifting your torso towards your legs while keeping your hands straight.
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How to do Frog Sit-up
- 01Setup
Lie on your back with your knees bent and the soles of your feet pressed together, allowing your knees to fall open wide to the sides, forming a diamond shape with your legs.
- 02Setup
Extend your arms straight overhead or cross them over your chest, ensuring your lower back maintains a neutral position against the floor.
- 03
Exhale and engage your core, initiating the movement by lifting your head, shoulders, and upper back off the floor, bringing your chest towards your feet.
- 04
Continue to curl your torso upwards until your shoulder blades are fully off the floor and your core is fully contracted, maintaining the frog leg position.
- 05
Inhale as you slowly and controlledly lower your torso back down to the starting position, allowing your shoulder blades to gently touch the floor.
Tips
- Focus on initiating the movement from your core, not by pulling with your neck or arms, to maximize abdominal engagement.
- Maintain the 'frog' leg position throughout the entire movement; resist the urge to let your knees come together.
- Control the descent phase, slowly lowering your torso back down to increase time under tension and enhance muscle activation.
- Keep your gaze directed towards your knees or the ceiling to help maintain a neutral neck position and avoid strain.
Common mistakes
- Pulling on the neck instead of engaging the core can lead to neck strain; focus on keeping your chin slightly tucked and lifting with your abs.
- Rushing the movement reduces effectiveness; perform each repetition slowly and with control, especially during the eccentric phase.
- Lifting the lower back off the floor too early indicates hip flexor dominance; ensure your core is engaged to stabilize your pelvis and keep your lower back pressed down.
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What muscles does Frog Sit-up work?
Frog Sit-up primarily targets Adductor Brevis, Adductor Longus, Iliopsoas, Pectineous, Rectus Abdominis. Secondary muscles include Adductor Magnus, Gracilis, Obliques.
Is Frog Sit-up good for beginners?
Frog Sit-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Frog Sit-up?
You need Body weight to perform Frog Sit-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Frog Sit-up?
Focus on initiating the movement from your core, not by pulling with your neck or arms, to maximize abdominal engagement. Maintain the 'frog' leg position throughout the entire movement; resist the urge to let your knees come together. Control the descent phase, slowly lowering your torso back down to increase time under tension and enhance muscle activation. Keep your gaze directed towards your knees or the ceiling to help maintain a neutral neck position and avoid strain.
What are common mistakes when doing Frog Sit-up?
Pulling on the neck instead of engaging the core can lead to neck strain; focus on keeping your chin slightly tucked and lifting with your abs. Rushing the movement reduces effectiveness; perform each repetition slowly and with control, especially during the eccentric phase. Lifting the lower back off the floor too early indicates hip flexor dominance; ensure your core is engaged to stabilize your pelvis and keep your lower back pressed down.
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Free · iPhone only · Available on the App Store